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Bone health: 60% in Colombo Vitamin D deficient

Only around 10% of those included in a study in the Colombo District had adequate Vitamin D levels, while approximately 60% were found to be deficient, President-elect of the College of Endocrinologists Dr Tharanga Samarasekara said.

Speaking at a media briefing at the Health Promotion Bureau yesterday (21), ahead of World Osteoporosis Day, commemorated on 20 October, he warned that osteoporosis could remain undetected until a minor fall caused a fracture, potentially affecting a person's mobility and independence, particularly in old age.

“Osteoporosis weakens bones by reducing bone mineral density and damaging their internal structure, making them more vulnerable to fractures,” he said, noting that the condition often causes no noticeable symptoms until a bone breaks.

The bones most commonly affected are those around the hip, the lower spine and the wrist. Women face a higher risk after menopause, while certain medical conditions and medicines, including excessive thyroid hormone levels, some types of arthritis and corticosteroids such as prednisolone, can also increase the risk.

Dr Samarasekara said bone health was influenced by nutrition and lifestyle from childhood. Bone density generally reaches its peak during a person's 20s and 30s, making adequate nutrition and regular physical activity during these years essential.

Vitamin D and calcium are vital for strong bones. However, limited sunlight exposure and low dietary Vitamin D intake contribute to deficiencies, despite Sri Lanka's tropical climate. Spending long hours indoors and wearing clothing that covers most of the body can further reduce exposure to sunlight.

Vitamin D sources include egg yolks, oily fish such as mackerel, sardinella and tuna, certain mushrooms and fortified foods. Calcium can be obtained from small fish eaten with their bones, suitable shellfish and leafy vegetables such as moringa and Sesbania grandiflora.

Regular weight-bearing exercise, resistance training and balance exercises can help maintain bone and muscle strength and reduce falls. Avoiding smoking and limiting alcohol consumption can also protect bone health.

He advised people at risk to seek medical assessment. A DEXA scan can measure bone mineral density, usually at the hip and spine. Medicines may be prescribed when necessary, while patients concerned about the effects of prescribed medicines on their bones should consult their doctors rather than stop treatment themselves.